Six tough guys did an arms focused Kettlebell workout. It was 70s and sunny when we started our warmups of White Deer SSH, helicopters, arm circles, HRM, LBCs, & Merkins. We then followed the lights and did a routine of 12 reps of six exercises and then a lap around the bus loop. Exercises were overhead presses, lawn mowers (each arm), curls, upright rows, halos and overhead triceps. We did 3 rounds of this. Everyone then found a partner and we did 3 rounds of overhead pulls while the partner ran to the end of the school and back. We…

9 Creatures gathered in the 70s, somewhat sunny and balmy confines of the Cold War era complex otherwise known as Mills Godwin High School. After seeing the bus loop lights go on, the COP started. Helicopters, DQs, DMH, HRMs, FMs, Arm circles. Mosey to benches Elevens with 2 count step ups and lawnmower pulls. Mosey to other side of bus loop. Modified Doras with 75 combined sit and presses, 150 coupon squats, and 225 coupon calf raises. There was some slight mumbling about the calf raises. If I want Saquan Barkley calves, I need to start now even though genetics…

Short Pump now was a Waffle House! We’ve made it!!!! In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started: 1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins. 2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead…

7 able bodied musclemen gathered in Eagle territory in the far West End. Attila was in sleep catch up mode in his car but once 5:30 arrived he was ready to roll. COP: DQs, DMH, helicopters, merkins, MCs, FMs and LBCs. Mosey counterclockwise around the school with sets of 20 and 24 (in honor of my daughter’s Jane’s graduation from Freeman). start with moseying while doing around the worlds. When stopped do 20 sit and presses and then 24 standing presses. Mosey with halos and do 20 coupon squats and then 24 calf raises. Mosey to eagle sheds and do…

On everyone’s favorite holiday, “Love a Tree Day”, we took to the woods after our warm up. We rifle carried to the path and went into the leaves. Off the normal Circus path, we started with 11s of tree smokers and people chair on a tree with overhead presses. After that fun we did 5 burpees to get rid of the bugs. We then partnered up in the raintree neighbor and one partner ran to a pile of broken tree parts (and wept) while the other did a kettle exercise. We rotated through curls, triceps and lawn mowers. To finish…

YHC was short on sleep and just trying to gut this one out. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD KB beastSit ‘n press with behind-the-back carryHigh pulls and waiters carry (RH)Curls and waiters carry  (LH)Swings and death crawlSumo squats and around the worlds Tricep press and lunges Run the loop COT with YHC taking us out Good work from the PAX. Tough one since we remain under-weight the whole time, and those death crawls down the bus loop suck. T claps for Fireman Ed moving up to 40 lbs. God is good all of the time! Attila